Category: Indoor Cycling Weekly Routine

This is the second part of a series of rides exploring different motivational techniques for indoor cycling routines. Today, we’ll cover how to motivate your class by dedicating the ride to someone else. This has been an INCREDIBLY effective motivational technique in my classes. I get a request for at least one dedication song in nearly all of my classes!

Here’s how it works. Simply ask the class to dedicate their ride to someone else. They don’t need to say it out loud. They can just set the intention mentally. There are so many ways you can do this. You can dedicate an entire ride, like what we’ll do today. You can dedicate one song. You can have multiple songs devoted to this exercise, and each one is dedicated to a different person. Your participants can dedicate the song to someone they know or someone they don’t know. Nothing is off limits here.

Usually, these rides are dedicated to someone that needs a little extra love, luck, or good vibes. Honestly, I’ve found that almost all of us fall in that category some days. (So, if you’re reading this, give yourself an extra hug!)

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (50-minute workout)

Do the following exercises, four times through.

• Surge at chorus. Find a moderate intensity with a little more resistance than a flat road. At the chorus, add resistance and increase the pace to find a hard intensity. You can get to very hard intensity, but make sure participants are not going completely breathless.
• Mud at chorus. (No mud is harmed in the making of this exercise. :)) Find a moderate intensity with a little more resistance than a flat road. At the chorus, you’ll add enough resistance for it to feel very heavy. Aim for at least 65 RPM. Don’t go less than that, and find a very hard intensity effort level with a mix of this resistance and pace.
  • Bonus! In the second or third series, I will cue participants to visualize that they’re riding a tandem bike with their dedicated person. At the chorus, their dedicated person has “stopped pedaling” and needs participants to pull their weight to get to their destination.
• Surprise sprints. At my cue, I will choose an interval of time (typically 30 or 45 seconds) for a breathless intensity. I’ll always allow for the same amount of time in recovery after.

Dedication Ride Indoor Cycling Routine and Playlist

Want to hear the songs? Check out my Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach an indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

Some of the best motivational fuel for my indoor cycling routines comes from the times when I was rejected, defeated, dismissed, or otherwise overlooked for something I was working for. Channeling the pain of losing helps me to work harder.

Earlier this year, I was laid off from my corporate job. Do you know what I did after I found out? I got on my indoor bike and sprinted as fast as I could muster through “Sk8er Boi,” of all songs. Then, I cried.

But, without that failure, I would have never had the guts to start my own business–something I’ve been secretly dreaming about since having my kids.

Like they say, it’s always darkest before the dawn.

In this ride, I’ll take you on a similar journey. We’ll laugh about some of the goofy losers that (thankfully!) turned us down, we’ll metaphorically scream with the pain of that rejection, and then we’ll say “Bye, Bye Bye,” to anyone who didn’t see us for our true worth.

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (50-minute Workout)

Do the following exercises, three times through.

• Climb 1: You’ll go through a three-song climb. Cue how you normally would. I start seated in the first song, then end the third song standing with very heavy resistance.
• Climb 2: see above.
• Climb 3: End standing with a very heavy resistance. Can finish the climb with a 15-second breathless interval.
• Breathless sprints @ chorus. Option to maintain the resistance from the song prior if you want to make it even harder. Then, at the chorus, add resistance and speed to find breathless intensity.

“Screw the Haters” Indoor Cycling Routine and Playlist

Want to hear the songs? Check out my Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a spin class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

Since the NFL football season is starting this weekend and my husband is preoccupied building his fantasy football team, I thought it’d be a fun to do a Fantasy vs. Football themed indoor cycling routine. We’ll jump back and forth between a football-themed song and a fantasy-themed song.

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute Workout)

Do the following exercises, three times through.

• Jumps. Cue jumps how you normally would. I like to cue in and out of the saddle in a pyramid style, where we start with really short time intervals. The intervals get progressively longer and then we pull back to the short time intervals. For example, 2 counts in and out, then 4 counts each, then 8, and then back to 4, and finish with 2.
• Climb. Ride the beat of the music and add resistance until you find moderate intensity. Continue to add resistance throughout the song until you find very hard intensity.
• Breathless sprints @ chorus. Option to maintain the resistance from the song prior if you want to make it even harder. Then, at the chorus, add resistance and speed to find breathless intensity.

Fantasy vs. Football Indoor Cycling Routine and Playlist

Want to hear the songs? Check out my Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach an indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

Labor Day is a great holiday to make a themed indoor cycling routine, because there are so many great songs about work (or werk ;)). Enjoy this fun indoor cycling playlist and routine and the extra time off!

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute Workout)

Do the following exercises, three times through.

• Mod; Hard @ Chorus. Find a moderate intensity. At each chorus, find a hard intensity through a mix of increased resistance and faster pace.
• M/H/H/B. Do the following intervals: moderate intensity, hard intensity, harder intensity, and breathless intensity. The time duration increases for each series.
  • Series 1: 20 seconds each
  • Series 2: 30 seconds each
  • Series 3: 40 seconds each
• Jumps. Sit and stand intervals on your cue.
• Tabata. 8 rounds of 20 seconds breathless intensity and 10 second recovery.

Labor Day Indoor Cycling Routine and Playlist

Want to hear the songs? Check out my Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach an indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

As we enjoy the last few weeks of summer before school starts, I wanted to create an indoor cycling routine and playlist to celebrate the warmer weather.

Enjoy!

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute Workout)

Do the following exercises, three times through.

• Song 1: Mod to Hard w/ a surge at chorus. Find a fast pace to the beat of the music for a moderate intensity. Throughout the song, keep the same pace and add more resistance to increase intensity. At the chorus, do a quick surge to pick up the pace. By the end of the song, you should be at a hard intensity.
• Song 2: 30/30 sit/stand. Maintain the resistance from the song prior. Do 30 seconds seated, 30 seconds standing. Every time you sit, add a bit more resistance to find very hard intensity.
• Song 3: Climb 1. Start at a base road resistance, moderate intensity. Throughout the song, add more resistance to increase intensity. Ending at a hard intensity.
• Song 4: Climb 2. Maintain the resistance from the song prior. Start at a hard intensity. By the end of the song, you should be approaching breathless in a standing position.
• Song 5: 30/30 sprints. 30 seconds breathless interval. 30 seconds recovery.

Summer Weather Indoor Cycling Routine and Playlist

Want to hear the songs? Check out my Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

Get hyped! This Olympics themed indoor cycling routine and playlist is GREAT for getting your riders excited for the Olympic games. Let’s dive in.

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (60-minute Workout)

Before you begin, complete a 2-minute distance test. Ask riders to go as far as they can in 2 minutes, and track their distance because they’ll need it later.

Then, do the following exercises, three times through.

• Climb 1: You’ll go through a three-song climb. Cue how you normally would. I start seated in the first song, then end the third song standing with very heavy resistance.
• Climb 2: see above.
• Climb 3: End standing with a very heavy resistance. Can finish the climb with a 15-second breathless interval.
• Distance test! As follows:
  • Series 1: Go half the distance in half the time. CUE IT LIKE THEY’RE “GOING FOR BRONZE”
  • Series 2: Go the same distance in the same time (2 minutes). CUE IT LIKE THEY’RE “GOING FOR SILVER”
  • Series 3: Go double the distance in double the time (4 minutes). CUE IT LIKE THEY’RE “GOING FOR GOLD”

The Olympics Themed Indoor Cycling Routine and Playlist

Want to hear the songs? Check out my Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach an indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

If you have riders that are celebrating a graduation, this is the perfect ride to honor their big day! This indoor cycling routine has great themed songs about school, vacation, and what to be when we grow up. This is a fun one for folks in all stages of life.

Enjoy!

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (45-minute Workout)

Do the following exercises, three times through.

• Song 1: Chorus surge, +10 RPMs. Start the song by pedaling on the beat and finding a moderate intensity resistance. At the chorus, increase the speed by about 10 RPMs (or so) to find a hard intensity. Come back to the baseline afterwards.
• Song 2: M/H/VH/B, 45 seconds each. Spend 45 seconds at each intensity level: moderate, hard, very hard, and breathless. Riders can use a mix of leg speed and resistance to find the desired intensity.
• Song 3: Chorus surge, resistance. Start the song by pedaling on the beat and finding a moderate intensity. At the chorus, increase resistance to find hard intensity. Back off after the chorus ends.
• Song 4: Tabata. 20 seconds of breathless/very hard work and 10 seconds of recovery. Do this 8 times through.

The Graduation Day Indoor Cycling Routine and Playlist

Want to hear the songs? Check out my Spotify playlist here or here:

Graduation Day Outfit Ideas

Encourage folks to wear gear from their college or high school of choice. 🙂

Cueing Corner

If you want to take this a step further, you can weave a fun, playful story through the playlist.

• First series: Keep it super fun and upbeat. Everyone is partying!
• Second series: When you play The Pussycat Dolls song, you can start to joke, “Oh no, now it’s time to get serious. Need to go get a job! What job will you pick?” The rest of the songs in the series explore different occupations: criminal (lol), teacher, and doctor.
• Third series: Here’s when we realize we don’t want to grow up anymore. We want to be a kid forever! I love the juxtaposition of “Grow Up,” and “Kids in America,” back to back.

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach an indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

As a mom of very young children, Mother’s Day is kind of a big deal. Becoming a mother has been one of the most life changing experiences I’ve had so far. However, I will NOT do a Mother’s Day themed ride in my indoor cycling classes.

Why’s that? Because it’s a difficult holiday for many, many people. It can be difficult if you’re grieving the relationship or loss of your mother or child(ren). It can be difficult if you have a strained relationship with your mother or child(ren). And, it can be difficult if you want to be a mother and have not yet become one. If you’re someone that struggles with Mother’s Day, I am wrapping you in a virtual hug and kindly telling you to get as far away from this routine as possible! (Seriously, I have so many other great indoor cycling routines to check out instead.)

But, being a mother is important to me and my own current experience. So, I’ve created this playlist for me to enjoy on my bike at home, and for anyone else looking to do the same. If you are celebrating Mother’s Day, I hope you have a happy holiday!

Enjoy!

Reminder: I like to teach my indoor cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (51-minute Workout)

Do the following exercises, three times through.

• Song 1: 30/20/10. Do the following intervals: 30 seconds at moderate intensity, 20 seconds at hard intensity, and 10 seconds at breathless intensity. Repeat until the song has ended.
• Song 2: RPM surge at chorus. Start at a moderate intensity pedaling to the beat of the music. At the chorus, pick up your pace 10-15 RPM and find a hard intensity. Then, come back to moderate after the chorus.
• Song 3: Resistance surge at chorus. Start at a moderate intensity, pedaling to the beat of the music. At the chorus, increase your resistance and find hard intensity. Then, come back to moderate after the chorus.
• Song 4: Surprise sprints. Pick a random intensity level and duration. Then do it. Make sure to provide ample recovery time between intervals.

The Mother’s Day Indoor Cycling Routine and Playlist

Want to hear these songs? Check out my Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach an indoor cycling class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.

Sometimes love makes us do crazy things…like cycle for an hour in a dark room on a bike that goes nowhere! 🙂 This routine has some great, heart-thumping, high-emotion songs to get a really great, motivational workout in.

Enjoy!

Reminder: I like to teach my cycling classes in a series of exercises that we do 2-4 times through. I pick a couple exercises to make up the series, and we stick to it throughout the class. That way, participants know what to expect, so they can go big when they’re supposed to and not hold back for fear of another interval around the corner.

The Series (46-minute Workout)

Do the following exercises, three times through.

• Song 1: Climb 1. Start at a moderate intensity, flat road resistance. Throughout the song, continue to add resistance to end the song at the very top of moderate intensity. Option to add a speed surge at the chorus.
• Song 2: Climb 2. Start at the very bottom of hard intensity, pedaling to the beat of the music. Throughout the song, add resistance so that you end approaching very hard intensity. Option to add a speed surge at the chorus.
• Song 3: Climb 3. Continue to add resistance through this song to find very, very hard intensity. So hard that you can JUST keep that steady, smooth pedal stroke at the appropriate RPMs.
• Song 4: 30 seconds breathless / 30 seconds recovery. Intervals!

The Love Made Me Crazy Indoor Cycling Routine and Playlist

Check out the Spotify playlist here or here:

Catch ya next week!

Disclaimer: Readers who rely on this information do so at their own risk. Instructors must be properly certified, insured, and have the music licensing in order to teach a cycle class. GroupXFitnessTips.com is not liable for any injuries or negligence that occurs.